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Thread: Macros?
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Macros?
What exactly does macros mean and used for? And how do I calculate it?
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11-18-2012, 02:06 AM #2
Macros are the nutrients your food is made up of there are both macro nutrients and micro nutrients
To calculate it you need to find your BMR then decide on a macro split(this will depends on your current goals)
Il try give you an easy example lets say a guys BMR is 2500 kcal and he wants to lose weight he sets his daily kcal intake at 2000 giving him a 500 kcal deficit. Lets say he wants to use a 40/40/20 macro split this means 40% of your daily kcal shud be protein 40% of your daily kcal shud be Carbs and last but not least 20% of your daily kcal shud be from Fats
2000*.40= 800kcal divide that by 4 because 1gram of protein has 4kcal So said person needs 200g of protein daily
2000*.40=800kcal divide that by 4 because 1gram of carb has 4kcal Said person needs 200g of carbs daily
2000*.20=400kcal divide that by 9 because 1gram of fat has 9kcal Said person needs 44g of fats daily
So his daily macros would look like this 200g of protein 200g of carbs 44g of fats
I hoped this helps it made perfect sense in my head but i might be shlt at explaining things if it didnt help just say and i can try explaining it better
LiL P
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11-18-2012, 02:20 AM #3
here's a short list of food and their macros:
http://forums.steroid.com/showthread...nutrient-Chart
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It makes some since.... How do I find out my BMR?
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11-19-2012, 01:14 AM #5
http://forums.steroid.com/showthread...gy-Expenditure
or just google "TDEE calculators"
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I came up with 66+(6.23x200) +(12.7x69)-(6.8x19) and got 2059.1. What does this number represent?
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11-19-2012, 01:33 AM #7
your bmr
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Yes I know it's my BMR but what is it. Like my daily calorie intake I should be getting? Or what?
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11-19-2012, 01:36 AM #9
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Weight 200 height 69 in
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Age 19
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11-19-2012, 01:47 AM #12
ok 2059 x 1.55 = 3191 << your TDEE (how many calories you burn in a day), rough estimate anyway..
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11-19-2012, 02:55 AM #13
i use this website i find it easier for ectomorphs to calculate their calories if they are trying to gain weight, hope it helps.
http://www.freedieting.com/tools/wei...calculator.htm
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11-19-2012, 03:24 AM #14Banned
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Originally Posted by mckiney34
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I used that calculated thing. Are these good number to gain weight? It said my calorie intake to maintain my weight should be 2535 so I upped it to 3000. My stat age 19 weight 200 height 5'8
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